Feeling Stuck in Your Thoughts? Try Defusion
Have you ever noticed how certain thoughts—like “I’m not good enough” or “I always mess things up”—can feel true, even when part of you knows they’re not? In Acceptance and Commitment Therapy (ACT), we call this fusion: when you’re so entangled with a thought that it feels like fact.
Defusion is the practice of creating space between you and your thoughts—so they have less power to dictate your emotions or choices.
Here are a few simple defusion techniques:
Name the Story: When a painful thought shows up, try saying, “Ah, there’s the ‘I’m not good enough’ story again.” Naming it helps you step back and recognize it as a mental habit—not a truth.
Say It Silly: Repeat the thought out loud in a silly voice or sing it to a tune (like “Happy Birthday”). This can help deflate its seriousness and remind you it’s just a thought.
Thank Your Mind: When a critical thought pops up, say, “Thanks, mind!”—a gentle way of acknowledging your brain’s effort to protect you, even if the thought isn’t helpful.
With practice, defusion helps you unhook from unhelpful thoughts so you can respond with more freedom, not fear.